Adarq.org

Man those badgers are clever lol. But these goats are so agile and so light on their feet.

<a href="http://www.youtube.com/watch?v=RG9TMn1FJzc" target="_blank">http://www.youtube.com/watch?v=RG9TMn1FJzc</a>

Quote from: seifullaah73 on September 17, 2019, 01:03:37 pm

Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 

Congratulations!

Thanks man 

A little nervous but after a week or so should feel settled in, but the good thing is first year or two is in college and then I will slow transition into the company to make me feel used to a working environment.

I haven't worked professionally after studies most were temp jobs, so we'll see.

Date: 17/09/2019
Soreness: quads a little

Condition: A lot of conflicting incidents occurred today, starting off with the slightly cold morning at 11am but at the same time the sun was really blazing I could feel the concentrated rays while at the same time feel the morning cold wind. Second was that during the workout I get thirsty, which I drink water but after being full with water and I start a workout my throat and mouth goes soo dry and drinking any more water would not feel good, so I just rinse my mouth with little water and drink it even though i'm not thirsty. Finished at 2:30pm. Back a little sore from back extensions, which was maintained due to the ab roller, like a tight point in my back, which tightens further if I was to lean over and touch my toes and bend at the back.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on edge of bench
   sitting single leg hamstring stretch
   single and double leg glute bridges
   high knee holds with cable strap to thigh @60kg x 20 seconds each leg
   back stretch

Workout
   BSS Jumps
      - 1 x 3 each leg
      - 1 x 3 each leg @7kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbells in each hand 
      - Note: Had to make sure I was not jumping backwards on to my support leg or using my arms.

   BSS with elevated front leg
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @30kg dunbbells in each hand
      - Walking lunges 1 x 14 steps @30kg dumbbells in each hand
   
   Single leg calf raise on edge of weight plate
      - 1 x 5 each leg @bw
      - 2 x 10 each leg @50kg

   Single leg stiff deadlifts
      - 1 x 3 each leg @50kg
      - 2 x 5 each leg @70kg - could have done more, will do 7 next week
      also with the bruise on my left leg shin, I had to keep the bar from touching my shin as I lifted it up.
   
   Power cleans
      - 1 x 3 @20kg
      - 1 x 5 @50kg 
      - phone always shuts off when it has 22% battery and you try to record . would have held it if I squatted a little to hold the weight in place but aim was just to get it up and catch the bar.

   Bench Press
      - 1 x 5 @20kg
      - 2 x 8 @40kg

   Bent over rows
      - 1 x 5 @20kg
      - 2 x 7 @50kg

   Kneeling cable crunches
      - 1 x 5 @30kg
      - 2 x 10 @65kg

   side crunches
      - 1 x 5 each side @25kg
      - 2 x 10 each side @50kg

Cool down
   stretch
   walk back

Comment
It was a good session. The BSS jumps were not that bad, wanted to skip 12.5kg as I felt good, nice and steady. tight point in back slightly got irritated but later disappeared. BSS was comfortable at 30kg not much difference from 27.5kg. Single leg deadlifts was easier then last one, but it's more easier starting from standing then sitting as I can activate my muscles when lowering the weight to the ground and then starting rep count when standing from there, left leg way easier than right leg. Bench press aim is to stick with a good weight and not to proceed to heavier weights.

Quote from: seifullaah73 on September 12, 2019, 01:32:14 pm

Date: 12/09/2019

shoulders are weak as I find 17.5kg dumbbell shoulder press difficult in each hand.

i personally never liked two arm db overhead press - especially seated. though i love standing single arm overhead press & standing overhead barbell press. just can't "overarch" the back.

same happens to me, back arches, which I force to become neutral, but it's impossible. but I am able to target different parts of my shoulder that way.

Quote from: seifullaah73 on September 11, 2019, 03:43:11 pm

Canelo targetting kovalev and they expect announcement soon for 2/11, which is quite close.

Don't know what to think, another big step up in weight to face the used to be krusher but now is top 10 light heavy weight. canelo is a big guy so I don't think the weight should be a problem unlike when khan had to come up.

love this.

Canelo has balls. Pretty crazy to want this fight, Kovalev is so much bigger. Love it tho.. Canelo plans to outbox him i guess. If he KO's Kovalev..... lol.

Canelo reminding me of RJJ going up in weight.. Canelo will eventually get a HW title???

I think that a KO is a possibility, the way he is able to really attack the body and I think that will be his biggest focus, just the way anthony yarde got kovalev dazed soo bad if yarde was not exhausted, kovalev would have gone down. so canelo would go to the body and then just knock him out with combo to the head.

Date: 10/09/2019
Soreness: none that sticks out

Condition: It was dull and a little cold outside but inside it was normal, but yet I was sweating a lot, after the BSS I had a lot of sweat, which I wiped off and then resting I was sweating some more lol, which I have noticed I am sweating a lot more, maybe I have put on a lot of weight and that is being sweat out but I just don't know cos I don't have a scale to measure. I also decided to slowly incorporate olympic lifts, since I do 2 sets I look for something to do on the 3rd set, so I decided to incorporate power hangs, where you lower weight to shin then you bring it up and jump; well... go on to my toes,  while at the same time using my upper quads to push the weight forward and up and then I shrug it as high as I can. not really smooth but I make sure to push the bar forward as soon as it comes up, but practice makes perfect, I will definitely record it for your guys opinion if I am doing it right or not.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch - on bench and single leg on the floor
   quad stretch on edge of bench
   single and double leg glute bridges off box
   high knee raises with cable thigh strap @25kg and @50kg holding for 20 seconds
   back stretch

Workout
   BSS jumps - since all benches were sat on and used I used pile of weight plates to place back leg until last set they all left and I could use it for last set
      - 1 x 5 @bw
      - 1 x 3 @5kg dumbbells in each hand
      - 2 x 5 @10kg dumbbells in each hand

   BSS with front leg elevated
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7,8 each leg @27.5kg dumbbells in each hand
      - 1 x 14 steps walking lunges @27.5kg dumbbells in each hand

   Seated Single leg calf raises
      - 1 x 5 each leg @20kg
      - 1 x 5 each leg @60kg
      - 2 x 10 each leg @90kg

   Single leg Stiff leg deadlifts
      - 1 x 3 each leg @20kg
      - 1 x 3 each leg @50kg
      - 2 x 5 each leg @70kg

   Power cleans but without the catching the bar under it
      - 1 x 5 @70kg - got it to stomach height

   Standing shoulder press
      - 1 x 5 @20kg
      - 1 x 5 @30kg
      - 2 x 5 @35kg - last set I had to jump assist it for last 2 reps

   leaning over dumbbells flys
      - 1 x 5 @3kg dumbbells in each hand
      - 2 x 10 @6kg dumbbells in each hand

   kneeling cable crunches
      - 1 x 5 @25kg
      - 2 x 10 @60kg

   lying knee raises with cable attached to feet
      - 1 x 5 @10kg
      - 2 x 10 @25kg

   cable side crunches
      - 1 x 5 each side @25kg
      - 2 x 8 each side @50kg

Cool down
   stretch
   walk back

Comment
BSS getting a little comfortable so I am ready to move up next week, the jumps also getting easier so will progress that up to 12.5kg dumbbells. Stiff leg deadlifts is a new weight, which was same struggle as 5RM of my max deadlift and am excited to start incorporating power clean shrugs (don't know if there is a name for it) and will stick to it until the stiff leg deadlifts are comfortable, not planning to do snatches any time soon unless it's an empty bar or light weights as warm up. Shoulder is weak as I am only on 35kg shoulder press lol but anyways shoulder strength is not as important as speed, leg strength is where it's at. others were ok. building that power in the core, which is the thing, which drives my glutes, hips and hamstring.

box jumps were nice!

Quote from: seifullaah73 on September 08, 2019, 05:51:37 am

Was looking at some jump technique videos of how to SVJ and how to box jumps and they all seem to squat a lot deeper then I do and I think that might be the reason why I am not able to bring my knees higher in my sprint and therefore my hip extension at a deep range at an explosive capacity maybe weak because I am not properly jumping, will plan on practicing jumping at home where I squat down with proper depth in squat and hip extension.

not sure. two completely different movements. i like your style of box jump better in regards to sprinting/jumping. it's more on the reactive/explosive side of the equation imho. deep preloading is fine but i like the quicker/shorter bursts.

deep box jumping technique would probably link more to the initial portion of the drive phase, than top speed. sounds like you're talking about knee drive during top speed tho?

as for getting knees up during top speed, to me that's addressed more so through drills and specific mobility exercises - like hurdle mobility etc. even a few millimeters of ROM improvement at the same turnover etc would potentially yield some big results, so it's not like one needs to make drastic mobility improvements.

good stuff!

I was referring to the knee drive during the start and drive phase, where you want to extend your hips to drive forward as you mentioned, which is the part I am training currently.

So I should be going deeper if that was the case, but as for SVJ's would it make any difference if I was to go deeper.

I prob switch between both. Maybe incorporate these during my speed sessions, practice makes perfect.

Thanks for the feedback. 

Date: 07/09/2019
Soreness: quads and hamstring slightly

Condition: It was raining a little when I left my house but it stopped after I arrived thank goodness, but then the track was occupied for race for life for cancer research, which they will be occupying the track for 24 hrs. So did some plyo's in the gym, got some PB's too which was good. btw when I jump don't go to half squat, but rather quarter squat before jumping, a mental thing I think don't know if I went lower would I be able to jump higher. my thinking is that the amount of force I put into the ground the same force would be used in the upward motion, but other places I heard you let your legs loose when going down and then contract your muscle and jump as high as you can. hmm food for thought.

Warm up
   ankle mobility
   calf stretch walks
   calf stretch
   seated hamstring stretch
   single leg sitting hamstring stretch
   quad stretch
   swing leg hamstring stretch
   single and double leg glute bridge on the floor rather then using a box to place my foot on as it was used
   kettlebell lifts with my feet @16kg as usual x 5 each leg
   back stretch

Workout
   bigger steps then home so I got to jump off second foot - explosive step jumps
      - 2 x 5 reps of (explosive 1 steps)
      - 1 x 5 reps of (explosive 1 step off to explosive 2nd step, which is really not that explosive but just jump up as high as I can to the next step)

   ankle hops
      - for speed 2 x 10 (little and fast jumps as possible)
      - for height 2 x 10 (as high as I can go)

   tuck jumps
      - 2/3 x 10

   Box Jumps
      - 1 x 5 @26" box
      - 1 x 5 @33" box
      - 1 x 5 @38" box
      - 1 x 5 @43" box
      - 5 x 1-3 @45.5" box 

   Single leg box jumps
      - 1 x 3 each leg @10" box
      - 1 x 3 each leg @15" box
      - 1 x 3 each leg @20" box
      - 1 x 3 each leg @26" box
      - 2 x 7-8 each leg @31" box 

   Depth jumps off 31" box and jump as high as I can
      - 3 x 8

   Bench core work at incline 30 degrees (lay on incline bench hold on to head rest and using core lift lower body like knee raises above head)
      - 1 x 8 @bw comfortably easy
      - 1 x 6 @holding 3kg dumbbell between feet getting difficult

   Kneeling cable crunches
      - 1 x 5 @25kg
      - 2 x 10 @60kg

   Oblique cable rotations
      - 1 x 3 each side @10kg
      - 1 x 7 each side @30kg

   Wanted to record my box jumps, felt confident even though my legs a little tired, the box jumps wasn't that difficult when I did it, so recorded myself but as expected I could jump on it but was always off balance and wanted to keep going till I could stay up there but was interrupted by staff saying gym is closed, I stayed 10 mins past it's closing time but stayed as people doing race for life outside, so left.

Cool down
   stretch
   walk back

Comment
A good session, the 38" box jump was comfortable, with less than 90 degree knee bend to jump, attempted 43.5", which was good and comfortable. did take before I could get over my mental barrier and attempt it but once I saw how comfortable and not difficult it was, I was confident doing it over and over again. Last set I did 3 jumps. single leg box jumps, has improved as the 26" box was difficult to land and stay on with my left leg but now comfortable and I could even do it on 31" which was a PB and that was comfortable not too difficult but when I did a lot of times legs became tired and was at that stage where I was off balance after placing my landing my feet on it. Seems like the step jumps is also having it's effect as well as the BSS jumps.

Video of the Box Jumps - SVJ is still the same at 23"
<a href="http://www.youtube.com/watch?v=3aELBci6vF4" target="_blank">http://www.youtube.com/watch?v=3aELBci6vF4</a>